What if you could take the guesswork out of fitness and create a truly personalized approach that actually works for you? 

In this episode, Philip Pape joins Jenn Trepeck to discuss his ADAPT framework, a step-by-step guide to personalizing your fitness routine. They talk about the importance of assessing your current situation, taking action, and analyzing your progress to make informed choices. Philip shares his insights on how to progress in strength training, adapt to injuries, and use evidence-based strategies to achieve your goals. Whether you're a beginner or an advanced athlete, this episode is packed with actionable tips and techniques to help you take your fitness to the next level. So, let's get started!

The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science that surround our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE: 

• (00:00) Intro: NEAT, aka non-exercise activity thermogenesis
• (04:57) Philip’s experience of flailing around in the world of fitness
• (07:54) The importance of measuring energy and performance      
• (12:26) Introducing the ADAPT framework
• (14:56) “A” stands for ACCESS  - movement and capacity for activity 
• (16:31) "D" stands for DO - the importance of taking action and collecting data
• (17:53) “A” stands for ANALYZE - what are you keeping track of
• (21:42) “P” stands for PIVOT - making subtle changes
• (23:12) “T” stands for TEST - doing a controlled experiment
• (27:54) Discussion of progression in strength training, emphasising overload and rest
• (31:25) Does your plan or program meet your goals and the value of coaching
• (33:07) Personalizing walking and how to make it a habit, citing the benefits of increased non-exercise activity thermogenesis (NEAT)
• (37:48) The importance of using affected areas and promoting blood flow when injured
• (41:01) Building a home gym and the importance of mindset and moving forward

KEY TAKEAWAYS:

• Personalizing fitness is crucial for achieving success, and it starts with assessing your current situation, including your goals, lifestyle, and constraints. By understanding your unique needs, you can create a tailored approach that works for you.
• Tracking progress and analyzing data are essential for making informed choices and adjusting your approach as needed. This includes monitoring metrics such as body composition, resting heart rate, and biofeedback, and using that data to pivot and make changes to your training and nutrition plan.
• Patience and persistence are key when it comes to achieving your fitness goals. By focusing on progressive overload and consistent data collection, you can make steady progress and celebrate small wins along the way. It's also important to reframe your wins and focus on the positive changes you're experiencing, rather than getting discouraged by setbacks or plateaus.

QUOTES:        

(01:00) "One thing you'll learn from almost every episode is that we talk about guidelines, not gospel. There’s biology, then we figure out how that works for each of us.” - Jenn Trepeck

(11:36) "Even if you are not physically injured, the mental component of feeling like something's wrong with you is so much bigger than people realize.” - Jenn Trepeck

(20:20) “We're not focusing on any one measurement in isolation or any one data point. It's about the collective and patterns.” - Jenn Trepeck

(23:57) “I like the idea of TEST because it reinforces what we often talk about, which is approaching it with curiosity.” - Jenn Trepeck

(29:28) “Are you bumping up the correct amount that's not overreaching and stressing you out and creating fatigue, but is enough to push you?” - Philip Pape

(33:07) "I love walking because one of the biggest things we have control over with our metabolism is our NEAT, right? Our non-exercise activity thermogenesis.” -  Phillip Pape

RESOURCES:

Become a Happy Healthy Hub Member

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

GUEST RESOURCES:

Wits and Weights - Podcast

Philip Pape - Facebook

Wits & Weights Podcast - YouTube

Phillip Pape Instagram

Philip Pape Threads 

BIOGRAPHY: Philip Pape

I spent years chasing every diet trend out there (Atkins, Paleo, Keto, intermittent fasting), trying to get lean and stay strong. Nothing stuck. Then I hit 40, built a home gym, and took a deep dive into evidence-based nutrition and strength training.

Since then, I’ve coached hundreds of clients, spoken on stages, and launched Wits & Weights, a Top 25 (Top 1%) podcast helping people cut through the noise and finally transform their bodies. 

Today, I coach and podcast to help others build a leaner, stronger, healthier life... especially in their 40s and beyond.

KEYWORDS: Wits and Weights Podcast, Phillip Pape, Adapt Framework, Personalizing Fitness, Non-Exercise Activity Thermogenesis, Progressive Overload, Evidence-Based Strategies, Coaching Practice, Anecdote and Personal Experience, Hierarchy of Evidence, Track Your Progress, Biofeedback, Nutrition Data, Body Composition, Resting Heart Rate, Blood Sugar Management, Walking, Strength Training, Injury Prevention, Scar Tissue, Home Gym, Adjustable Dumbbells, Power Rack, Barbell Training, Mindset Piece, Perfectionism Paralysis, Consistent Data Collection, Pivot with One Thing at a Time, Patience and Persistence, Reframe Your Wins, Forget the Scale, Data, Analyze Your Progress, Make Informed Choices, Start Doing, Start Assessing, Assess and Adapt, Get Stronger Over Time, Load or Resistance Training, Microplate, TRX Machine, Banded Work, Calisthenics, Suspension Trainers, Gravity-Based Resistance